Most people who want to build muscle quickly take protein supplements. They are easier to consume than chicken breast, but overdoing it can lead to unexpected side effects. Specifically, hair loss.

 

Most protein supplements contain 'creatine,' which supplies energy to muscles. Excessive intake of supplements can lead to temporary hair loss because creatine increases dihydrotestosterone (DHT), a cause of hair loss. DHT is a type of male hormone that shortens the hair growth phase and prolongs the hair shedding phase. Therefore, reducing DHT levels is currently considered the most important aspect of hair loss treatment.

If you are worried about hair loss, it is advisable to consume an appropriate amount of protein supplements without creatine. Excessive intake of creatine does not just remain a theoretical concern; it can actually increase DHT levels. A research team from Stellenbosch University in South Africa studied the relationship between creatine and DHT, and found that adult men who took 5 grams of creatine daily for two weeks experienced an increase in DHT levels of over 40%. Fortunately, hair loss caused by excessive creatine intake improves over 3 to 6 months after stopping creatine consumption.

 

You can't just blindly take a protein supplement that doesn't contain creatine.

 

Consuming excessive amounts of protein can potentially impair kidney function.

The burden on the kidneys occurs because nitrogen oxides produced during protein metabolism in the body are excreted through the kidneys.

People whose kidney function has already declined should be especially careful.

Swelling, cloudy and foamy urine, insomnia, loss of appetite, fatigue, anemia, itching, and other symptoms

If present, it may indicate impaired kidney function, so be cautious about excessive intake of protein supplements.

 

During the period of strength training, it is sufficient to consume 1.2 to 2 grams of protein per kilogram of body weight. For a person weighing 70 kg, this amounts to 84 to 140 grams. In this case, eating three pieces of chicken breast, five eggs, and accompanying it with tofu, vegetables, soy milk, etc., eliminates the need for supplements.

 

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Do you take protein supplements?

I'm not eating at all.

Those who are taking it should read the precautions.

 

Once hair loss begins,

It seems to cause even formal pain.